racing

Adventures in Asheville

| cheriarmour

So, to make this crazy week even crazier, I headed up to Asheville, or more specifically, Marshall NC for a bachelorette gathering at a cabin.  I tried to record everything, at the very least, with my eyes so I could bring it to you.  You’ll feel like you were there gurl!  Werq!  So after a super stressful week, and a loooong rainy drive by my lonesome, I rolled into the Asheville area…and promptly got lost.  So I had to stop somewhere to get directions right?  I stopped at a gun shop, a GUN SHOP, for directions.  And  though I was frightened out of my mind, and stuck out like a sore thumb (I was wearing a bright pink printed dress, and everyone in the gun shop was smoking cigs and wearing camo everything,) they were the nicest people I’ve ever met.  Because of how remote the area was, my cell phone and my GPS wasn’t working, and the folks at the gun shop (?!) looked up the cabin on the computer, and offered to lead me to where it was.  But I found it!  And look how cute it was!

cabin 1
Cedar Creek Cabin. Look it up! It’s rentable!!

We spent the first night hanging out, talking, and sitting in the hot tub (which felt amazing on my hip flexors, which for any of you who run, know can get horrifically tight). I couldn’t pass up a run in Asheville, and I woke up the next morning, totally ready to bust out a few miles and explore the area around me. My first issue though? Asheville is freezing in comparison to Raleigh, and I had to layer on top. No big though, I trained in the dead of winter. So I piled on the clothing, and began my trek up the mountain.

mountain

You guys saw this the other day. But I’m reposting. This stopped me in my tracks as I ran up this windy two-lane.

cabin 4

I headed up, I headed down, and tried to get some of that fresh mountain air as deeply down into my lungs as I could. I was hoping to absorb some of the calm of the mountain. Fun fact.  Everyone lives in teeny cabins adorned with “No Trespassing  signs.  Can anyone tell me why this is?  But seriously, if you’re in Asheville, definitely run.  It’s stunning.  It’s calming.  It’s just what I needed.

cabin 6

Wine!!!! We hit up the wine shop, and it had a nifty machine that allowed us to taste a bunch of stuff.

cabin 2

This is the Bridal Party! (We’re a progressive group, if you’re wondering about a guy being there. Andrew’s been with us since the beginning.)  He’ll probably be in mine, too.

cabin 5

That’s the bride on the far right.

Asheville was gorgeous.  Not only that, we ate some delicious food, and I’m pretty sure that the food was the best part about the entire city.  We hit the Laughing Seed First, an establishment with incredible veg options.  It’s wonderful to see that vegetarian food can actually be prepared so that it has incredible flavor.  And that’s not super hard to find, however, it’s a common misnomer that vegetarians only eat beans and grass.  Not so.  You can’t go wrong with anything on that menu.  Check them out here.  http://laughingseed.jackofthewood.com/We also hit the Blackbird Restaurant for dinn, and again, I was blown away by how they could shove so much flavor in a cup of soup.  Again, you can’t go wrong.  Hit them here. http://theblackbirdrestaurant.com/  (My only complaint with that last place is the bird decor.  I find birds to be terrifying.)

Finally, I don’t know why life does this to you.  But I’ve been talking myself out of getting a dog until I have more space for years now.  Years.  So we’re walking around downtown Asheville, and this dog on a blue leash just looks out me.  I instinctively crouched to pet him, and began talking to him in the voice I reserve for my pets.  “Hiiiii babe!!”.  He jumped into my arms and gave me in the biggest, sloppiest kiss I’ve ever had.  And I loved it.  So the woman walking him goes, “He’s up for adoption!  I’m just walking him right now!”  So what do I do?  His name is Zach, and I’m pretty sure he wants me to be his mom.  Ugh.  Decisions.

cabin 6

Okay, so enjoy my pics, and next time you’re in Asheville, take a run, take me with you, and pick up Zach and bring him home to Mama!

Destination Run – Elon Univeristy!

| cheriarmour

So yesterday, I went to see my friend in the bustling metropolis of Burlington, NC to see him in The Music Man.  Great show.  Great music.  Good-looking cast.  Absolutely bizarre ending.  You know what I mean if you’ve ever seen it.

Music Man

So I decided to do a “destination run” thing to change my long run Sundays up. That always seems to put a little extra pep in your step, and I finished 10 miles a little faster than the last few weeks have allowed me too. I found myself at my old gorgeous alma mater, Elon University, and something about being back in my old place gave me a little extra runner’s magic.

Marathon Hair

First, I had to decide on my hair. You guys know, my hair that keeps growing and getting heavier by the minute, had caused me a little stress during this marathon prep. So I called on my good friend Kerri Walsh to inspire a hair style, and as always, she came through.  My stuff’s too thick for a braid, but I enlisted the help of a highly specialized device created by Scunci to help me maintain the overall look.

Kerri

Thanks, Doll! You’re the greatest!

Elon

This is Elon.  The photo, that I took as I did my first loop through campus, simply doesn’t do the University, or the spirit of the University, any justice.  Elon is literally a botanical garden, and the facilities are to die for.  The blue of the sky?  We always have it.  On orientation weekends, it’s said that Jesus smiles, so birds sing, the swans come out, and the food in the dining halls is actually good.  I remember days where it had just snowed, and the sky looking like that less than a day after.  I almost went to University of Pittsburgh, and after laying eyes on Elon, I decided that that was where I was going to end up.  I don’t think I’d be half the person I was without what I was taught here.

Elon House

I ran past this little house I lived in after my senior year with Emily Main, still to this day one of the sickest roommates ever.  Right behind  this house was the house belonging to my acapella group where I spent most of my junior and senior year Saturday nights.

I also discovered (as you do when you run a place instead of rushing around everywhere in your car) that Elon also houses a forest?!  How in the heck did I miss that one?

Anyhoo, try this if you’re feeling a little bored with your running routine.  If you’re going out of town, like to the beach or to do laundry at your parents’ house (guilty!) map a run in an area you’re pretty sure is safe, but new to you!

Let’s talk about poop, baybee! Running makes you move!

| cheriarmour

I’m not talking about some chub jiggling.  I’m not talking about the booty bouncing.  I’m talking about p-o-o-p.  I don’t want to say it, so we just have to spell it.  (My mom reads this blog, so we can’t get too graphic, because she will call me and yell.

If you run any sort of distance you know what I’m talking about.  You’re in the groove, and all of a sudden, the urge hits you.  The urge to ::ahem:: evacuate the dance floor, if you will, hits you.  There can be a number of reasons for this.  1, if you’re running in the morning, it’s part of the natural cycle of waking up and getting yourself together.  2, if you eat a little breakfast before you head out, your body wants to move things along!  It’s natural.  3, if you’re completing a long run and you’re taking gels, the combination of sugars and/or caffeine can give you a kick in the gut.  And finally, 4, if you’re racing, sometimes nerves can get the best of you, and set your stuff aflame.

So what do you do when you’re running, and all of a sudden, it hits you?

-In a race?  Hit the port-a-johns. Avoid looking down, make sure your quads are strong, and HOVER. Just hover.  Douse yourself in Purell, and keep on your way.

-My least advisable option is to take an Immodium before a big race. I’m not too big a fan of this option because it freaks me out to artificially plug things up.  Unless you catch the stomach flu and are severely dehydrated before a race, I’d skip this one.

-Before a long run or a race? Hit the throne so you can clean house before you find yourself 15 miles from home with a bewildered look on your face.  Skip the super fibrous veggies just before and clean house in the days leading up to a race or a long run.  Don’t eat weird or exotic (to you) foods just before a long run.

-If you really find yourself upset often, try switching to a non-caffeinated gel.

– Trees. If you’ve ever run a long race, people will regularly leave the course on the nature-y parts.  Don’t look at what they’re doing.  You know what they’re doing.  Don’t peek.  That’s weird.  You can do it too if you find yourself in a pickle.

-Finally. Finally. Finally. Map out the bidnesses in the area that will allow you to use their facilities. Some places (understandably) won’t let you use their restrooms, presumably because they don’t want folks getting dressed/having relations/using Listerine/getting drunk and throwing up in their places.  It’s happened to them before, so they not with it. Coffee shops that you frequent in real life, the YMCA, sandwich shops, or places that you worked in high school usually will be nice about the bathroom stops.  Use them.  Thank the folks who let you use them.  And make sure you frequent and patronize these bidnesses when you’re not running as well so you build a lovely rapport with these owners.

For those of you who live in Raleigh?  I’m working on a database to store those bidness (business) owners who are willing to let us use their facilities, and who might even spare a cup of water on a good day.  Look out for the info!

Fueling for a long run. Read me!

| cheriarmour

I’m not a big girl by any stretch of the imagination.  But because of how active I am between teaching and training, I eat constantly. I eat breakfast, I eat a snack.  I eat lunch, I eat two snacks….you get the deal.

So, when you’re running for literally hours on end, simply by virtue of the fact that you’re out there for hours, you’re gonna need to fuel.  Factor that in the fact that you’re burning a tremendous amount of calories, and sweating a ton, and you’re going to be dragging hardcore if you don’t figure out how to fuel.  Training for a half or a full?  Let me help you decide what you’re going to need to stay chugging for 13.1, 26.2, or maybe even ultra-marathon mileage!

My nutrition drawer. In addition to aluminum foil and ketchup packets (don't judge me, we all collect those), I've got Nuun, Clif Shot Blocks, gels, and some unidentified protein powder.
My nutrition drawer. In addition to aluminum foil and ketchup packets (don’t judge me, we all collect those), I’ve got Nuun, Clif Shot Blocks, gels, and some unidentified protein powder.

 

What is it/When do I need it? Pros Cons
Water (hydration) Hydration is going to be the biggest key to you not bonking.  I’m a camel, so I need a lot.  But generally the rule of thumb is if you’re going to be running (in normal temps) for over an hour, you need to build water stops into your run.  Drop water along your route before, run by a few coffee shops you know won’t mind giving you water, or wear a fuel belt, camel back, or a little handheld. All available at your local Fleet Feet! It’s water!  Don’t overdo it.  If you slam too much to quickly, it can cause you to cramp, so just swallow little mouthfuls at a time.  Also swishing and spitting is great for sticky runners mouth.
Nuun (Electrolyte enhanced drink tabs) Nuun is not a water replacement, but it helps to replace sodium and electrolytes you may have lost in a long run.  A few of the flavors contain a little bit of caffeine if you need the boost, too. This is a great alternative to a Gatorade, (which doesn’t suck either) because they’ve cut down on the sugar, while still maintaining the electrolyte replacement aspect.  If you’re watching your weight too, it’s low-cal! Generally, it tastes okay but dang I have come across some nasty flavors!  Pick one you like, and stick with it!  Even if you’re not running, sip on on one throughout the day.  (Also great for hot yoga).
Sport Beans Sport beans are energizing jelly beans are formulated to help you blast through any long run.  You take these guys about 30 minutes before activity, and continue as needed throughout activity.  Consume with water! They come in a convenient little pack, and they’re full of carbs, electrolytes, as well as energizing vitamins. They are really sweet, which is fine for some people, but they sort of made my teeth hurt.  Consume with a lot of water to cut the sugar.
Gu Gu is a thick energy gel that comes in a convenient little aluminum pouch thingie. I think I have a pack in my nutrition drawer. It comes in a host of different flavors, both caffeinated and uncaffeinated and it delivers carbs, electrolytes, and calories in a swift little 100-calorie punch.  The conventional thoughts on these is you pound on 15 minutes prior to a long run, and every 45 minutes after. Energy!  These little guys are super powerful, and the Roctane in particular really give you that extra boost that you may need to push through the last 6 miles, especially of a marathon.  Some people really find that they like the flavors of these things as well! Firstly, I’m not particularly partial to the taste of these.  They get the job done, but they’re difficult to choke down.  Also, **they are rough on your stomach** and I will leave it at that.  Experiment with these before race day, because you may find yourself making a few extra ladies-room breaks.
PowerBar Energy Gel Same exact idea as the Gu, but a little thinner of a consistency.  Same wisdom applies here, 15 before, and every 45 minutes after. Much better tasting, and the thinner consistency makes it a little easier to swallow (heh heh, no pun intended) with a good bit of water.  I find it a little easier on your tummy as well! If you’re really really sensitive, this may have a similar effect that Gu does on your stomach.  Once again, experimenting during training is super necessary to prevent any surprises.
Shot Blocks My personal favorite, these guys come in a gummy stick form partitioned out for consumption.  I usually don’t break into these until about 40 minutes in, and eat whenever my blood sugar starts to dip a little bit, before I bonk.  Again, it’s important to take this with a hearty helping of water. They come in a ton of flavors, and they’re caffeinated, so you’ll feel a little boost as soon as you eat it.  They’re not too sweet, and not too hard on your stomach. Some folks hate the idea of eating something while you run.  I have no issue with it, but it’s definitely valid!

This list is by no means exhaustive, but in my search, these popped up as the faves!This stuff can be purchased at your local running or outdoor-type store.  But may I suggest, if you have a Fleet Feet in your area, that you look them up and visit them!  If they don’t have something, they’ll know where you can get it, and staff there usually has tried everything at least once.

And last but not least, for folks who have dietary restrictions, your training is the time to experiment with things so that you’re not faced with a potentially dangerous or ugly surprise on race day.  I spoke with Mike Chappell, who’s a diabetic AND a local runner about this, and to fuel, he puts a lot of thought into what he eats the entire day, not just in the moments leading up to run time.  In addition, if you’re a vegetarian, read your labels…some of this stuff contains animal product from time to time.

Feel free to add your fuel of choice in the comments below!  Hope my handy chart helps!

A few things…

| cheriarmour

1. First off, congratulations are in order! I overshot my goal of 100 miles in this period by three miles today on my long run!  Yay!  I’m proud of myself!

2. Second, I bandited part of my first race today. I’m not proud of this by any means – it was a total accident.

For those of you who don’t know, to bandit a race means to run it without registering and paying for it.  Not cool by any stretch of the imagination.  Not only are you stealing from the race and race organizer, it’s not safe.  Had I fallen and, worst case, died, I would have made some significant trouble for that poor race organizer.

Let me explain myself.  I was finishing up the last leg of my long run today (12 miles, phew!) and I sort of noticed a cop standing in the middle of the traffic circle on Hillsborough (the main drag through North Carolina State University’s campus).  I thought nothing of it until I realized I was caught up in the middle of a large group of folks wearing race bibs.  So I tagged along for about a mile until I could safely dash across the course toward my home.  Totally an accident.  And not something I’ll make a practice of.

3.  The term, ‘chub rub’ is rude and a complete misnomer.  You don’t have to be overweight, or even chubby, to suffer with this serious condition.

For those of you unaware, ‘chub rub’ is the colloquial term that applies to the awful chafing that happens between your thighs when you combine moisture (like sweat), and repetitive movement.  Contrary to what this term may suggest, you do not have to be chubby in the least bit to experience the awful pain and swelling that ‘chub rub’ brings.  (Can we all agree to call it chafing from now on?)  My first half marathon, I wore my favorite Norts (Nike + shorts = the chosen uniform of college girls = Norts) and couldn’t walk or shower without some significant pain once the adrenaline of finishing wore off.

So how to combat this earth-shattering condition?  The answer isn’t to stop running, it’s Aquaphor or  something called Body Glide!  Slather either one of those babies between your thighs or anywhere where you’re prone to chafing (under the band of your sports bra, near your watch, on the back of your heel), and you should eliminate the issue.  Aquaphor gets my vote, because you don’t have to reapply as often, and it doubles as a sweet lip gloss.

Chub Rub

 

PS, isn’t running darn glamorous?  This is photo evidence of me (not very chubby) having to apply Aquaphor before my Sunday morning run date.  Beauty fades, but my class is forever!

Taking Care of your Hair When You Work out 5 Million Times a Week

| cheriarmour

First off, Merry Christmas!  I hope everyone had a great holiday!  I didn’t break from running, as you’ll note on my ticker.  On to the monster post!

I work out a fair bit between teaching Zumba, running, running for Haiti, and working in a shop completely dedicated to running. I also was blessed with a huge full head of hair. Not a complaint at all…usually people think it’s pretty cool, ask to touch it, stare at it, and on one creepy occasion, a guy asked if he could cut a piece of it off for his personal enjoyment. Yikes. Working out make me feel good, keeps me looking decent, and emotionally balances me. The only complaint I have is it wreaks havoc with my hair. But we can’t let that stop us, right? So here, a few lady friends of mine gave me their best tips on how to care for your hair in a workout situation.

photo
This is the hair I’ve been growing since I was about a junior in high school. That was 2004ish, so about 8 or 9 years. I love it, but when I’m working out, I’ll be darned if it isn’t a little hard to manage! I wash about once a week, and moisturize with a hair gloss to lock in natural oils whenever I can. To freshen up, I spritz with water and tea tree oil on days when I know I can’t wash.

Joy (a Zumba teacher!), says CUT IT OFF. A little extreme if you’re attached, but hey, it does the trick right?

Arielle, a fellow camp counselor of mine, rocks a gorgeous, thick curly head of hair. She wears it pulled up during the exercise, conditions every day, but washes only 3 times a week. Among women who work out, I see this a lot, (not washing every day).

Kimmy is my adorable younger sister. “I rarely ever flat iron my hair, moisturizer everyday, wash once to twice a week and I’m about to put it in twists for my internship bc being in the ocean everyday and out in the sun is gonna dry it out I don’t need the agitation of combing and washing everyday on top of that.”

Kimmy Hair
So this is Kimmy, the youngest of my sisters.

Lauren Elliot, Kristin Jones, and Samantha Seeberg all seem to be big fans of some version of dry shampoo after a workout to stave off having to wash all the oil out of their hair after every single workout.

Miss Carly Swanson is firstly, one of my running inspirations.  I met this teeny beauty a few years ago when we both worked for North Carolina State University, and I am honored to say I know her.  She’s incredibly motivated.  Carly a fan of tying her long hair up in a cute Jasmine (from Aladdin) style braid thingie in order to prevent her long hair from getting in her way when she’s running or lifting.  We hope to have Cary’s two cents in here a little more often.

And finally, Whitney Saulsberry and I, the two black girls who work out, have mastered a way to go about 5 days between washes.  This involves a lot of conditioner, natural styles, braids, dreadlocks, and as little heat as possible to protect our dry hair.

And there you have it.  In this monster post, I hope you can pick up a few tips to keep in moving despite wanting your hair to look fly in your off time!

Sisters
The three of us, all rocking distinctly different textures and styles in Auburn, Alabama.

Guess what?!

| cheriarmour

Nike Women's Half

If you haven’t figured out what’s going on, in the midst of launching Running for Haiti, I got some good news today.  I was selected to run the Nike Women’s Half Marathon on April 28th, 2013!  How cool right?!  I get to train for ANOTHER cool cause (this race benefits the Leukemia and Lymphoma Society), while I run for Haiti.  I could not be more pumped!

Jingle Bell Run 5k

| cheriarmour

As you probably have figured out, I do a lot of running.  I know a fair bit about it because I work in running specialty (which is an absolutely blast!)

So this past Saturday, I did an adorable fun little 5k, the Jingle Bell 5k.  It was gorgeous, I got to run wearing antlers, I pr’ed, and I got some cute pics with my friends!

This is my trusty pair of Brooks Ghost 5s. Not pink, but they'll certainly do :)
This is my trusty pair of Brooks Ghost 5s. Not pink, but they’ll certainly do 🙂 Not sure if you can see, but the race organizers gave us little bells to wear on our shoes, so we jingled the entire race.
Me and a few work buddies! Across the street is the Y where I teach classes!
Me and a few work buddies! Across the street is the Y where I teach classes!  If you’re a member, you should definitely come check me out.
Jingle 2
And this is me, almost finished with the race.